Long-term sedentary, fat burning is reduced, cholesterol increases, may block the heart, blood vessels, etc., increase cardiovascular and cerebrovascular diseases.
Sedentary, calcified compounds accumulate in the arteries, causing arteriosclerosis, sitting for an extra hour a day, the risk of coronary artery sclerosis increases by 12%.
The June 2017 issue of the International Journal of Medical Authority and the American Journal of Orthopedics and Sports Physiotherapy pointed out that the incidence of arthritis in fitness runners was 3.5%, while the incidence of arthritis in sedentary people was 10.2%.
Is it quite a surprise to see this data? Sitting every day brushing WeChat, sitting and watching TV, sitting and eating, sitting reading newspapers, sitting and playing cards...
At the end of the day, it seems that the body is very relaxed, but over time, the joints will stiffen like rusty machine bearings.
Professor Yan Shigui, director of the Department of Orthopedics of the Second Affiliated Hospital of Zhejiang University School of Medicine, said: In China, knee osteoarthritis is one of the common diseases, with a total prevalence of up to 15.6%.
The prevalence increases with age, and in people over the age of 50, the prevalence of knee osteoarthritis is increasing exponentially over 10 years, and knee osteoarthritis is currently the second most disabling disease in the world.
The harm of sitting for a long time is not only to hurt the knee, from head to toe will be deeply affected, the World Health Organization has long listed "sitting" as one of the causes of death.
01, sedentary sadness: heart function decline
Prolonged sedentary activity can lead to slowed blood circulation, which will cause the heart to decline and cause myocardial atrophy. For middle-aged and elderly people with arteriosclerosis and other diseases, sedentary blood circulation is delayed, which can also induce myocardial infarction and cerebral thrombosis.
02. Sedentary blood vessels: arteriosclerosis
Long-term sedentary, fat burning is reduced, cholesterol increases, may block the heart, blood vessels, etc., increase cardiovascular and cerebrovascular diseases. Sedentary, calcified compounds accumulate in the arteries, causing arteriosclerosis, sitting for an extra hour a day, the risk of coronary artery sclerosis increases by 12%.
Sedentary, reduced leg muscle contraction, slower blood flow in the lower extremities, increased thrombosis incidence. People who fix a sitting position for more than 3 hours a day, the risk of developing deep vein thrombosis in the lower extremities increases by 2 times, and sitting continuously for more than 12 hours increases the risk of pulmonary embolism, especially in the middle and elderly with high blood lipids, high blood viscosity, and prolonged sedentary sitting is a potentially terrible risk factor.
03, sedentary and sad: dizzy
Slowing down blood circulation for a long time will also lead to insufficient blood supply to the brain, injury to the brain, manifestation of physical fatigue, and dizziness and other symptoms.
04. Sedentary bone injury: neck, shoulder, waist and back pain
The neck, shoulders and lower back are in a tense fixed posture for a long time, which will not only cause poor local blood circulation, but also lead to stiffness, soreness and pain in the neck, shoulders, waist and back, headache and cervical spondylosis.
05. Sedentary lung injury: affecting the blood supply to the heart and lungs
The amount of sedentary exercise is small, and the lungs cannot be effectively exercised, which will affect the blood supply to the heart and lungs. Common diseases of the elderly lung system, such as emphysema infection, are mostly related to decreased lung function.
06, sedentary wound pancreas: diabetes
When cells are in idle muscles, the pancreas responds slowly and is prone to producing more insulin, leading to diabetes, prolonged sedentary periods, and a 112% increased risk of type 2 diabetes.
The 2016 edition of the guidelines published by the American Diabetes Association clearly states that all people should reduce sedentary time, especially avoid sitting for more than 90 minutes.
07, sedentary stomach: loss of appetite
Sitting for a long time is easy to cause slower gastrointestinal peristalsis, the digestive glands secrete digestive juices to decrease, the appearance of symptoms such as loss of appetite, aggravating people's bloating, constipation, indigestion and other digestive system symptoms.
08. Sedentary intestines: colon cancer
Sedentary people's intestines and stomach peristalsis weaken and slow down, harmful components are easy to stay in the colon, stimulate the intestinal mucosa, coupled with poor blood circulation in the abdominal cavity, pelvis, lumbosacral region, intestinal immune barrier function decreases, increasing the risk of colon cancer.
"Ten people nine hemorrhoids", sitting for a long time, can also easily lead to hemorrhoids.
09. Sedentary injury: pulmonary embolism
The American Cancer Society released the latest 14-year study of 120,000 people, and sitting for more than 6 hours a day may increase the chance of early death, and women are at higher risk.
Australian researchers found that people who sat and watched TV for more than 4 hours a day increased the risk of death from cardiovascular and cerebrovascular diseases by 80% and the risk of death from other causes by 46% compared with those who spent less than 2 hours.
Eight tricks to avoid the dangers of sitting
Professor Gao Fangkun, former director of the Beijing Geriatrics Research Institute, reminded that the ligaments of the elderly began to stiffen, the muscle ductility deteriorated, the bones deteriorated, and the overall function was decaying, "people must move when they are alive."
To resolve the harm of sitting for a long time, in fact, there is only one word: move.
1. Sit in the correct posture
Maintain a correct sitting posture, the back is straight, the shoulders are naturally sagging, the sides of the elbow can be placed, the chair is too soft and may compress the prostate, you can change a seat with a slight hardness, and the back plus a cushion can reduce the pressure on the waist, and do not tilt the legs.
2. Move around often
To ensure that you don't sit for too long, it is recommended to take a short break for about 20 to 30 minutes each time. It is best to get up and move around, even when sitting, bend over, lift your shoulders or take a deep breath to reduce muscle tension.
3. Take a few steps when broadcasting a TV advertisement
Even walking at snail speed burns twice as many calories as sitting, and of course, more intense exercise is better.
4. Tiptoe
Usually in work and life, especially when the lower limbs are sore and weak after sitting or standing for a long time, you can use the tiptoe method to exercise. Because, when tiptoeing, the contraction and squeezing of the muscles in the back of the calf on both sides will promote the return of blood from the exerciser's lower limbs, accelerate blood circulation, and prevent varicose veins in the lower limbs.
5. Raise the leg single
Sitting in a stiff, backrested chair, narrowing your abdomen, lifting one leg until the leg is sore and then changing to another one, you can exercise the quadriceps muscles of the thigh that are rarely exercised.
6. Knee clip mineral water bottle
The legs open the width of 1 fist, clamp the bottle, lift the heel to hold for two minutes, this small action can exercise the muscles around the knee, when exercising, the supply of qi and blood will remove some wind and cold, treat knee pain.
7. Pillow under your feet
People without heart disease, when sleeping, you can pad a pillow under your feet to help blood flow back, improve lower limb edema, and also soak your feet appropriately to promote blood flow.
8. Walk backwards
Walking backwards can exercise the waist and back muscles that are rarely used usually, and middle-aged and elderly friends who sit and watch TV for a long time may wish to try to combine walking and walking backwards.
Sedentary is a healthy time bomb, see this article immediately stand up, ass on the stool, it is difficult to live long Oh.
Eight tricks to avoid the harm of sitting for a long time, sent to friends to see, men and women of all ages can use, very important!
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